Flatten Your Abs in 8 Minutes

IF WEIGHTLIFTING IS THE FAST TRACK TO FAT LOSS—and most experts agree that it is—then why do so many guys in the gym have a gut? "Too many of them focus on beefing up body parts instead of trying to work as many muscles as possible," says B.J. Gaddour, C.S.C.S., creator of Bodyweight Cardio Burners, the no-equipment-needed fitness DVD that will train you for peak performance in just 20 minutes a day. One solution: metabolic finishers—one or two exercises performed at the end of a workout that turn it into a total-body sweat session. "Think of them as fast-paced finales that ignite muscle growth and accelerate weight loss," says Gaddour. "Oh yeah, and they're great for melting stubborn belly fat."

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DO THISSelect the finisher that transforms your typical routine into a total-body workout. If your workout targets your upper body, for example, go with the lower-body finisher. Already doing a total-body workout? Then shift your metabolism into high gear by performing the final two finishers (A and B) as a superset (back to back with 10 seconds of rest between them). Repeat the superset 8 times.

LOWER-BODY FINISHER5-5 Split Squat

1. Face a wall and assume a split stance with your left foot forward, toes touching the wall. This is the starting position.2. Take 5 seconds to lower your body until the top of your left thigh is at least parallel to the ground, pushing your left heel into the floor as hard as you can.3. Hold for 5 seconds, and then explode back up to the starting position.4. Do 5 reps in 1 minute, and then immediately switch legs and repeat.5. Rest for 60 seconds and repeat the 2-minute sequence, this time starting with your right foot forward.

"Keeping your toes against the wall more effectively engages your hamstrings and glutes, turning a move that traditionally targets your quads into one that works your entire lower body," says Gaddour.

UPPER-BODY FINISHERTriple Crush

1. Kneel on the floor holding a pair of dumbbells at arm's length next to your sides. This is the starting position.2. Bend your elbows and curl the dumbbells as close to your shoulders as you can.3. Next, press the weights overhead with your palms facing each other.4. Without moving your upper arms, lower the dumbbells behind your head.5. Now reverse the movements to return to the starting position.6. Repeat for 90 seconds, and then rest for 30. That's 1 set; do 2.

"This move trains not only your often-neglected hamstrings," says Gaddour, "but also your entire core from shoulders to hips." (And if you like these finishers, you'll love the fast-paced, sweat-drenching workout you'll get in Bodyweight Cardio Burners.)

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